Wanting to get sexy legs and a firmer butt? Now that we’ve debunked the myth about whether women build muscle differently then their male counterparts, it’s time we talked about the ultimate workout routine to get the best results for the legs, butt, and the calves!
The king of all legs and butt exercises is the Dumbbell Squat. Whether you are just starting a weight lifting program or you’re a more advanced lifter, this movement is by far the best place to start!
Muscles Worked By Squats:
- Your Butt (Glutes)
- Thighs (Quads)
- Inside & Outside of the thighs (Abductors & Adductors)
- Back of the legs (Hamstrings)
- Plus the Calves too!
Dumbbell Squats are known as Compound Exercises. These type of exercises work the big muscle groups and resemble daily movements that will help you to move more freely, stronger and more enjoyably forever!
As you move into building your exercise program you will be able to have a good read about all the other exercises available to you. For now we’ll get the squat perfect!
All Legs and Butt movements require a set of dumbbells. I will make some recommendations on type, brands plus give a few tips on where to get some reasonably priced dumbbell’s in another article.
Legs and Butt – The Differences between Men & Women
At the fear of generalising I want to have a quick chat about the difference for Men & Women when training the Legs and Butt. This can pretty much be described in two statements. Please do not take offence if this does not you apply to you personally!
The ladies’ love the Legs and Butt – they are a ‘favourite’ to work on, but it’s man’s worst nightmare!!
ALAS… I have the way to create a medium… And I reckon you’ll love it!
To the ladies… I know you love anything that says Legs and Butt! So scroll to skip the next few sentences. If you are not quite convinced about leg workouts, feel free to join the fella’s for a quick chat!
For the fella’s & the sceptics!
The leg workout is not only about the legs. Of course working them out you will get a great athletic look and burn the fat off. If not more importantly the leg workout puts so much of a focus on the stomach and core region that by focusing and committing to a leg workout it will help to create that wonderful Six Pack and V-shape we all desire.
Not only that, but your legs are clearly your largest muscle group, consisting of around 60% of your total body mass. The recruitment of more muscle fibers in a compound movement means a greater amount of testosterone is produced in your system, which translates into stronger muscles with superior muscle tone.
I have trained with many guys and many do lose focus on why the legs are important. Even when they acknowledge how much this workout will benefit them.
How To Perform The Squat
Starting Position:
- The movement is similar to taking a seat, so firstly place a bench or chair behind you (preferably a bench)
- Posture here is THE most important thing to remember and do correctly (a mirror would be handy)
- Stand straight and slightly bend your knees, poke your bum out
- The movement as I stated is sitting, so prepare to sit down
- Squeeze the Tummy tight
- Hold your hands out in front of you
- Keep the eyes looking directly forward, the head still
First Repetition:
- Begin to lower your body and concentrate on ensuring your knees staying level with your ankles and your shoulder level with your knees
- Count 1, 2, 3 and 4 and enable your bum to just touch the seat
- Remember this is the ‘easy’ part so you will start the movement by breathing through your nose
- As you arrive at the bottom ensure your posture is correct; shoulders inline with your knees, knees in line with your ankles.
- Holding the same posture and contract the tummy muscles and return to the original position (ensuring the knees are slightly bent, back straight)
- Count 1 and 2 and you accelerate back up and breathe out through the mouth
- Repeat
Important things to remember through the set:
- Start the movement by breathing in through the nose
- Count 1, 2, 3 and 4 as you move downwards towards the bench
- Breathe out through the mouth during the Pushing up phase
- Keep your back Flat, shoulders back and keep your tummy tight ALL THE TIME
- When you are at the lowest point your ankles, knees and shoulders should all line up
Things to be careful of when squatting:
- The knees going over the ankles
- Keep your back flat and your shoulders in line with your knees
- Don’t look down during the movement
Other Legs and Butt Exercises that are Highly Beneficial are:
- Lunges
- Glute Kickbacks using resistance bands
- Step Ups
- Leg Presses
- Calf Raises
As with all weight lifting programs you will progress and improve. For now the best thing to do is stick with the same exercises you know how to perform with proper form.
The program will advance you. Just be aware that the new exercises are coming and they will help push your body so results come thick and fast!